Easy 20 minute gut-friendly recipes for mum

Bibi Chia, AMILI's Chief Nutrition Advisor, and Food Queen 👑 made an appearance on the #TheBigShowTV. She shared simple recipes, special for you to make without having you to do too much work, and easy enough for any dads or older kids who don’t often cook. Gut-friendly, healthy and made with ❤️ just for mum.

The intake of omega-3 rich foods such as salmon can increase the abundance of good gut microbes and reduce inflammation of our gut.

For those who want to control their carbohydrate intake, cauliflower rice is a great option. The increased consumption of Brassica vegetables such as cauliflower helps to reduce harmful gut bacteria which are linked to ulcerative colitis and irritable bowel syndrome.

Oats contains Beta-Glucan a soluble fibre which can up to reduce cholesterol, lower blood sugar and aid in immunity.

Instead of just wishing Happy Mother's Day this year, how about a special recipe for this Mothers Day, scrumptious and delicious for our gut. All mums deserve a treat on their special day (everyday). 
Salmon Cauliflower Rice

Steamed Salmon with Lemon and Basil 

Serving(s) 🍽️: 1
Prep time ⏱️:  5 mins
Cooking time 🥘: 15 mins

100-120g Salmon Steak 🐟
Dash of Salt and Pepper 🧂
Dash of Dried Basil 🌿
2 Slices of Lemon 🍋


  1. Place salmon steak in a heatproof dish.
  2. Sprinkle on salt, pepper and basil
  3. Top with 2 slices of lemon
  4. Steam for 12 to 15mins depending on the thickness of the fish
  5. Serve with the cauliflower rice


Cauliflower Fried Rice

Serving(s) 🍽️: 4
Prep time ⏱️: 
5 mins
Cooking time 🥘:
15 mins

1 Cauliflower 🥦
1 Red Pepper 🌶🌶️
1 Onion 🧅
2 Cloves of Garlic 🧄
1 Tablespoon Olive Oil 🍾
Dash of Salt and Pepper 🧂
Dash of Dried Basil  🌿


  1. Chop cauliflower finely or put it in a food processor for 3 seconds.
  2. Mince garlic and dice onions and red peppers.
  3. In a pan, heat the olive oil and sauté onion and garlic.
  4. Add in the red peppers and sauté for 1 minute
  5. Add in cauliflower and stir fry for about 3 minutes until cauliflower rice is soft.
  6. Flavor with salt, pepper and basil.
Homemade Granola

Homemade Granola

Serving(s) 🍽️: 4-6
Prep time ⏱️:  5 mins
Cooking time 🥘: 15 mins

1 Cup of Rolled Oats 🥣
¼ Cup Desiccated Coconut 🥥
¼ Cup Sunflower Seed 🌻
¼ Cup Pumpkin Seed 🎃
2 Tablespoon of Chia Seed ⚈
¼ Cup Honey 🍯


  1. Preheat oven at 150 degrees
  2. Mix all ingredients together and lay them onto a flat tray
  3. Bake for 15mins.
  4. Wait for it to cool before serving

Check out Bibi on Instagram & LinkedIn.


No Guts, No Glory, 
BIO & ME Team 

Your Gut Health Expert